Recipe description
July 31, 2026
Longevity Farro White Bean Stew
Cozy, fiber-rich stew to gently support digestion and gut diversity.
High Fiber
Plant Based
One Pot Meal
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes, vegetables, and whole grains.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Farro
1
cup
Bean, white
1.5
cup
Onion
1
piece
Carrot
2
piece
Celery
2
piece
Garlic
3
clove
Tomato, paste
2
tablespoon
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Thyme
1
teaspoon
Bay leaf
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion, carrot, and celery. Sauté until softened, about 5 minutes.
2
Add minced garlic and cook for 1 minute until fragrant. Stir in tomato paste and cook for 2 minutes to deepen flavor.
3
Add farro, white beans, vegetable broth, thyme, and bay leaf. Bring to a boil, then reduce heat to low.
4
Cover and simmer for 30-35 minutes, or until farro is tender. Stir occasionally.
5
Season with salt and black pepper to taste. Remove bay leaf before serving.
6
Serve warm, optionally garnished with fresh herbs or a drizzle of olive oil.
More Recipes For Your Gut
Nutrition
640 kcal
Calories
28 g
Protein
90 g
Carbohydrates
13 g
Fiber
6 g
Sugar
20 g
Fat
3 g
Saturated fat
0.5 g
Salt
FAQ
Is this dish vegan/vegetarian?
Yes. It’s plant-based with vegetable broth and contains no meat or dairy.
Does it contain gluten?
Yes, farro contains gluten. It’s not suitable for gluten-free diets. You can substitute with gluten-free grains like quinoa, millet, or brown rice.
How many servings does it make?
2 servings as written. You can scale the recipe up or down as needed.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days. You can freeze portions for up to about 3 months and reheat on the stove.
Can I make it in advance or batch-cook?
Yes. It stores well in the fridge and can be cooked in larger quantities and reheated later.
Can I adjust the salt or spices?
Yes. Use low-sodium broth if you’re watching salt. Start with 1/2 teaspoon of salt and adjust to taste; add pepper and optional chili flakes for heat.
How can I customize the flavor or texture?
Add fresh herbs, a drizzle of olive oil, or lemon zest. You can also stir in extra vegetables like spinach near the end.
What are the main nutrients in this dish?
It’s high in fiber from farro and white beans and provides plant-based protein, with complex carbohydrates and vegetables.
Can I substitute ingredients?
Yes. If you don’t have farro, use another grain (e.g., quinoa). Canned beans work too—drain and rinse, and adjust cooking time accordingly.
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